It’s the season of pumpkin and winter squashes and time for everything and anything pumpkin-flavored: muffins, breads, bagels, lattes, coffee, and more. If you haven’t yet, check out my Low FODMAP Finds for the Fall at Trader Joe’s. However, if you are on a low FODMAP diet, you may be wondering whether pumpkin is low FODMAP.
Is Pumpkin Low FODMAP?
Nothing to worry about! Even if you are watching your FODMAP intake, you can enjoy pumpkin and all the pumpkin-flavored products, including these delicious Pumpkin Spice Muffins. Although there is a low FODMAP serving size for pumpkin, the world of pumpkins can be confusing. In fact, there are different types of pumpkins and winter squashes – and different names for the same type! Therefore, it’s worth taking a closer look at the Monash FODMAP Diet App and understanding the portion sizes for each type.
How to Navigate Pumpkins & Winter Squashes
Canned Pumpkin/Squash – this is what you will use for these muffins and many other recipes, such as pumpkin pie. The low FODMAP serving size is 1/3 cup.
Butternut Squash/Pumpkin – this is the kind you would use to make a delicious soup; the low FODMAP serving size is 1/3 cup.
Kabocha Squash/Japanese or Kent Pumpkin – this delicious type is wonderful baked or roasted and you can enjoy it without worries as you would need to eat about 1 pound for it to become high in FODMAPs.
Delicata Squash/Pumpkin – to my delight, this has been recently added to this list in the Monash App (it’s my favorite!). Try it simply cut in half or in half-moons, and roasted. The skin is thin and edible and gives a great crunch. The low FODMAP serving size is 1/3 cup.
Acorn Squash/Pumpkin and Spaghetti Squash can be enjoyed in amounts up to ½ cup per meal as this portion is low FODMAP.
Note – always check the Monash FODMAP Diet App as they update their database frequently, and sometimes portion sizes may differ.
Low Fodmap Pumpkin Spice Muffins
- 1 cup oat flour you can purchase oat flour or blend oats in a coffee grinder
- ¼ cup sugar
- ½ tsp baking powder
- ¼ tsp baking soda
- 1/8 tsp salt
- ½ tsp pumpkin spice
- ½ cup canned pumpkin
- 1 egg
- 3 tbsp neutral vegetable oil sunflower or canola work well
- 2 tablespoons almond or lactose-free milk
- ½ tsp vanilla extract
- Cinnamon sugar to sprinkle
- Preheat the oven to 375 degrees F. Mix dry ingredients (flour through pumpkin spice) in a large bowl.
- In a smaller bowl, mix the canned pumpkin, egg, oil, milk, and vanilla until well blended.
- Add the wet ingredients to the flour mixture.
- Spray a muffin tin with oil spray and pour the mixture to make 5-6 muffins. Sprinkle with cinnamon sugar and bake for 20 minutes.
- Let cool on a rack for 5-10 minutes and enjoy!